Ayini Ngempela ama-MET, futhi Yini Okufanele Uyazi Ngayo?

-Delile

• Yini i-MET?
• Abalwa kanjani ama-MET?
• Izibonelo zama-MET zemisebenzi ehlukahlukene
• Yini umgomo omuhle ongawushutha ngama-MET?
• Yini ukuxhumana phakathi kwama-MET nama-calories?
• Okubalulekile

Cishe uyazi ukuthi umzimba wakho ushisa amandla ngaso sonke isikhathi, noma ngabe wenzani.

Kodwa wake wazibuza ukuthi ungakanani amandla owashisayo usuku lonke, noma lapho uzitika ngama-burner wesikhathi esikhulu, njengokugijima noma ukuphakamisa izinsimbi?

Enye indlela yokubala ukusetshenziswa kwamandla omzimba wakho inokulingana komzimba, okwaziwa nangokuthi ama-MET. Ungabona ama-MET abhalwe kuhlu lwezinto zokuzivocavoca noma okushiwo ngabaqeqeshi bakho ukukusiza ukukala umsebenzi wakho womzimba.

Kule ndatshana, sizobhekisisa ukuthi ama-MET asebenza kanjani, ukuthi angawabalwa kanjani, nokuthi awasebenzise kanjani ukukusiza ufinyelele imigomo yakho yokufaneleka.

Yini i-MET?

I-MET isilinganiso sesilinganiso sakho sokusebenza semetabolism ngokuya ngesilinganiso sakho sokuphumula. Isilinganiso seMetabolic isilinganiso samandla asetshenzisiwe ngeyunithi ngayinye yesikhathi. Yindlela eyodwa yokuchaza ukuqina kokuvivinya umzimba noma umsebenzi.

I-MET eyodwa amandla owachitha uhleli uphumule - isilinganiso sakho sokuphumula noma isisekelo se-metabolic. Ngakho-ke, umsebenzi onenani le-MET elingu-4 lisho ukuthi usebenzisa amandla aphindwe kane kunamandla obungawenza ukube ubusuhleli unganyakazi.

Ukubeka kahle, ukuhamba ngesivinini kumamayela ama-3 noma ama-4 ngehora kunenani lama-4 MET. Intambo yokugxuma, okuwumsebenzi onamandla ngokwengeziwe, inenani le-MET elingu-12.3.

• Ama-METs = ukufana kwemethabolic.
• I-MET eyodwa ichazwa njengamandla owasebenzisayo lapho uphumule noma uhleli unganyakazi.
• Umsebenzi onenani lama-4 METs usho ukuthi usebenzisa amandla aphindwe kane kunamandla obungawenza ukube ubusuhleli unganyakazi.

Abalwa kanjani ama-MET?

Ukuqonda kangcono ama-MET, kuyasiza ukwazi okuncane mayelana nokuthi umzimba wakho uwasebenzisa kanjani amandla.

Amaseli emisipha yakho asebenzisa umoya-mpilo ukusiza ukudala amandla adingekayo okuhambisa imisipha yakho. I-MET eyodwa cishe ngamamililitha ayi-3.5 omoya-mpilo osetshenzisiwe ngekhilogremu elilodwa (kg) lesisindo somzimba ngomzuzu.

Ngakho-ke, ngokwesibonelo, uma unesisindo esingamakhilogremu angu-160 (72.5 kg), usebenzisa ama-milliliters angama-254 oksijini ngomzuzu ngenkathi uphumule (72.5 kg x 3.5 mL).

Ukusetshenziswa kwamandla kungahluka kumuntu nomuntu ngokuya ngezici eziningana, kufaka phakathi iminyaka yakho kanye nezinga lokuqina. Isibonelo, umgijimi osemusha ozivocavoca nsuku zonke ngeke adinge ukusebenzisa amandla alinganayo ngesikhathi sokuhamba ngokushesha njengomuntu omdala, ohleli phansi.

Kubantu abadala abaningi abaphilile, amanani we-MET angasiza ekuhleleni uhlobo lokuzivocavoca, noma okungenani ukukala ukuthi uthola malini ohlelweni lwakho lokuzivocavoca.

I-MET eyodwa cishe ngamamililitha angama-3.5 omoya-mpilo osetshenzisiwe ngekhilogremu yesisindo somzimba ngomzuzu.

Izibonelo zama-MET zemisebenzi ehlukahlukene

Abaphenyi abaqaphe ukusetshenziswa komoya-mpilo emisipheni yabantu abenza imisebenzi eyahlukahlukene bakwazile ukwaba amanani we-MET kuleyo misebenzi. Lawa mavelu asuselwa kumuntu onesisindo esingama-70 kg, noma ama-154 lbs.

Leli shadi linikeza amanani we-MET alinganiselwe wemisebenzi ehlukahlukene yokukhanya, elinganiselayo, namandla.

Yini umgomo omuhle ongawushutha ngama-MET?

I-American Heart Association incoma okungenani imizuzu engu-150 yokuvivinya umzimba ngokulingene ngamandla onke isonto ngalinye ukuthola impilo enhle yenhliziyo. Lokho kulingana cishe nemizuzu engama-500 MET ngesonto, ngokusho kwe-.

Ukuthi ufinyelela kanjani leyo migomo - noma ngabe kungokugijima, ukuhamba izintaba, ukuqeqesha isisindo, noma omunye umsebenzi - akubalulekile kunokumane ulwele lezo zinhloso.

Yini ukuxhumana phakathi kwama-MET nama-calories?

Ungahle ujwayelane nama-calories kunama-MET, ikakhulukazi uma unaka amakhalori owadlayo futhi uwashise usuku ngalunye.

Okungenzeka ukuthi uyakwazi futhi ukuthi lapho imisipha yakho isebenzisa i-oxygen ethe xaxa, ama-calories owashisayo. Ongase ungazi ukuthi kufanele ushise ama-calories angama-3 500 ukuze wehlise iphawundi elilodwa lesisindo somzimba.

Lokho kusho ukuthi uma unciphisa ukudla kwakho kwansuku zonke kwekhalori ngama-calories angu-500 noma ushisa ama-calories angaphezu kwama-500 usuku ngalunye kunalokho okudlayo, ungakwazi ukulahlekelwa iphawundi ngesonto.

Ngakho-ke, uma wazi inani le-MET lomsebenzi othile, ungathola ukuthi mangaki amakhalori owashisayo? Yebo, ungahle uqhamuke nesilinganiso esiseduze.

Ifomula okufanele isetshenziswe yilezi: Ama-MET x 3.5 x (isisindo somzimba wakho ngamakhilogremu) / 200 = amakhalori ashisiwe ngomzuzu.

Isibonelo, uthi unesisindo esingamakhilogremu ayi-160 (cishe ama-73 kg) bese udlala i-single singles, enenani le-MET elingu-8.

Ifomula izosebenza ngokulandelayo: 8 x 3.5 x 73/200 = 10.2 khalori ngomzuzu. Uma udlala ithenisi ihora lonke, uzoshisa cishe ama-calories angama-613.

Ungase futhi uchaze ukuthi ukuzivocavoca kwethenisi kulingana nemizuzu engama-480 MET (ama-8 MET x 60).

Okubalulekile

I-MET iyindlela yokukala ukusetshenziswa komzimba wakho kwamandla. Ukuphakama kwenani le-MET lomsebenzi othile, imisipha yakho izodinga ukusebenzisa kakhulu ukwenza lowo msebenzi.

Ukwazi inani le-MET lomsebenzi kungasiza futhi ekubaleni ukuthi mangaki amakhalori owashisayo ngesikhathi sokuzivocavoca.

Ukuhlosa okungenani imizuzu engama-500 MET ngesonto kuyinjongo enhle yempilo enhle yenhliziyo. Ukuthi uwufinyelela kanjani lowo mgomo kukuwe.

Ungenza ukuzivocavoca okulingene, njengokuhamba ngokushesha, isikhathi eside. Noma ungenza umsebenzi onamandla ngokwengeziwe, njengokugijima, isikhathi esifushane.